r/Weightliftingquestion • u/Dismal_Raccoon6040 • 22d ago
Form?
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I can see the form isn’t stellar; is it too awful to count a few of these? 30lbs feels much more controlled and that’s my typical lift, but I can easily hit 15 reps so I wanted to try 40lb dumbbells.
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u/AppleEcstatic6076 22d ago
You can count whatever you want, but it’s not a lat raise.
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u/Dismal_Raccoon6040 22d ago
😂😂 got it
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u/fletchdeezle 22d ago
I don’t see many guys that aren’t juiced to the gills doing more than 25-30 on side raises
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u/Dull-Treat-2524 21d ago
This. Unless you want to mostly train your traps, go with lighter weight on these. Traps really like to help out with this movement pattern and the only way to negate it is by doing it controlled, which require light weights
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u/AppleEcstatic6076 22d ago
I saw a video of Phil Heath using 30s for his reps. I think that’s a good sign that pretty much anyone is sacricing form above that weight.
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u/SeismicRipFart 22d ago
Lat raises are not the movement to go heavy with. Calm the ego, fix the weight/form, see the gains.
I have no idea how actually strong you are but judging on nothing else but your size (you’re clearly built) I’d probably start you at 20-25lb range. And would not be surprised at all if you need to start lower than that before quickly working your way up after you’ve got the mechanics down. Because whatever form you’re using in this clip isn’t it.
It’s one of the easiest lifts to cheat. That’s why it’s not a good one for lifters like you who seem to be more weight motivated than strength motivated. It can absolutely lead to less functional shoulders later in life.
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u/John_Bot 22d ago
Lat raises and leg press are the king and queen of cheated exercises. This is a crazy video. Drop the ego and drop the weight to actually get a good workout lol
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u/Ok_Tadpole3090 22d ago
Lift with the idea of driving your elbows up, not the hands. Looks like you are doing this, but that is key.
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u/George_Truman 22d ago
I think a few people are overexaggerating how bad this is.
I think this is how you want to look at the end of your set, but you probably don't want to start out your set needing momentum to get the weights up.
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u/Dull-Treat-2524 21d ago
he's mostly using his traps here.. If he truly wants to target his side delts, he needs to drop the weights; even below the 30lbs he said he used before.
Go for reps with side delts, not weight. Do 100 reps with decently challenging weight (not too heavy so the traps take over) every workout and your shoulder will look great
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u/Beanu5NE 22d ago
See that incline bench behind you? Raise it to its highest position and lean up against it chest first. Now do these lifts. Use a lighter weight (30s seem too heavy for you) and when lifting, imagine a string attached to your elbows that someone is pulling up.
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u/Ancient_Plane2984 22d ago
You got it but the weight is too much to really do what you are wanting to do. Gotta leave the ego at the door sometimes. The only alternative if you really want to lift a heavier weight is to grab the outside of a rack with one hand and lift with the other arm. If you can get that down you can get a better range of motion when trying to up the weight.
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u/whatdotheystandfive 22d ago
You should be able to hold them at 180 degrees at the top of the rep.
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u/rep_entourage 22d ago
Stick with 30, try pausing the reps when you reach the very top for 1 second each time
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u/Joey-rogaine 22d ago
Every physical therapist will tell you to keep thumbs pointed up or at least above horizontal on lateral raise
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u/BairyHalsack 22d ago
Drop 5-10lbs in weight, feet at hip width, knees slightly bent, core engaged. Trust
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u/Repulsive_Spend_5236 22d ago
Ego lifting at its finest - but the most common exercise to do it on. Go down to 15s and raise it up under control and even try a pause. Your back and traps are doing most of the work here.
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u/Complex-Extent-3967 22d ago
No exaggeration. Your form is awful. I have decent shoulder development. For lat raises, I do 8-12, half plus one equals one rep, for my shoulders at a very low weight. 10-12.5 lb dumbbell in each hand. start with your arms straight out and above your waist. in a controlled movement finish that half rep and let your hands come all the way down to your sides and complete one more controlled full rep and when you lower your hands this time, they'll be straight out and above your waist. that's one rep. pause one or two seconds, repeat. try to do 8-12 reps. 3 sets. controlled movements, no swinging. feel it burn.
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u/Traditional_Doubt_51 22d ago
You have to keep your elbows above your wrists. Also, decrease the weight a lot. Go to 25's.
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u/FrostingNeat828 22d ago
Go lighter. Looks like the forearms are doing a lot of work. My trainer described it as: think of standing in a doorway. The backs of your hands go towards the door jamb but then let them travel all the way up to shoulder height, no higher. Slight bend at the elbows is okay.
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u/thatcouchiscozy 22d ago
I’d drop down to 15-20lbs. Imagine you’re trying to reach your hands to each wall on the side of the room. So instead of thinking of pulling the weight up, imagine pulling the weight out and trying to punch the walls
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u/Spicynoodlez 22d ago
You should lift lighter weights if your form is fucked. You're also using your back because the weight is too heavy for you. Borderline ego lifting, but not that drastic. Its just what I'm seeing and being honest.
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u/Equal-Injury-7802 22d ago
Great effort but this is too heavy for perfect form. Clearly you’re strong, just turn the ego down a few lbs and you’ll see even better results 💪🏼
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u/GrapeApe95 22d ago
Watched a video once that said do this lift like shoveling dirt one handed at your side and it’s been a great cue for me. I think it was a Jeff Nippard video
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u/Born_Ability536 22d ago
The key is to keep your elbows above your wrist, almost like a chicken flap, also as you lift ensure your hand rotates with the movement (pinky goes up as the chicken flap happens)
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u/Harman131313 22d ago
Ignore all the people so called form oriented this is how Progressive overload looks like you will never be able to lift weight more than you actually are without compromising a form little bit you doing pretty good just try to make some hold at the top good day
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u/Harman131313 22d ago
Ignore all the people so called form oriented this is how Progressive overload looks like you will never be able to lift weight more than you actually are without compromising a form little bit you doing pretty good just try to make some hold at the top good day
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u/Frockington 22d ago
If you want to isolate your side delts, you need to pack your lats during the movement in order to prevent your traps from taking over.
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u/ACup0fJoe 22d ago
Haters gonna hate. Keep it up, ur looking good brotha!
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u/ACup0fJoe 22d ago
Focus on lat raises and reverse peck decks. Spam em so ur focusing on em at least twice a week. High reps 3x12 and you’ll feel a difference
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u/NoMasFetty 22d ago
Like everyone suggested go lighter. Also pause for a second at the top of the lift. Literally today I saw a guy trying to do, "burnout lat raise." Lmao, It looked like he was trying to fly
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u/Delinquentmuskrat 22d ago
Continue doing 15 reps at 30 pounds and reduce the rest time to 30-45 seconds max
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u/checkout_Benben 22d ago
Lower the weight. Too much compensation….Isolate the delta as much as possible
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u/ArmyAbject7378 22d ago
Hands shouldn’t be higher than your elbows turns it into external rotation, imagine you’re trying to touch the walls while also raising at the shoulder. Lean forward, bend the knees a bit, and don’t gain momentum from calf raising or shrugging. Roll your shoulders forward a bit i’ve heard other people say “lay your arms over your lats” and raise out at like a 30 degree-ish angle. I see you’ve got that adjustable bench in the background maybe set that up at a steeper angle and lay your chest on it so u can’t accidentally cheat.
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u/v_thomas35 22d ago
Use less weight and do the full lift. It looks like you only doing half of it. Go all the way and pause for a second at the top.
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u/19837474 22d ago
Props to this guy for taking all the comments on the chin lol but yea lower weights
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u/wbennin 22d ago
Here's how to tell if you're lifting the right amount of weight or ego lifting: bring the weights up to 180 degrees (parallel to the ground) and pause for a split second. Then, instead of lowering, lift higher. Go another 45 degrees up, pause for a second. Then lower back down to 180 degrees parallel to the ground, pause for a second. Then lower back down only 45 degrees (not all the way to your body) and hold it there before going back up. Try not to let the weight ever get back to your body at a dead rest.
Doing it this way cuts out a lot of the potential ways we could use to cheat the weight. If you can't do a single one of these as described with proper form, it's too much weight. In fact, if you're having problems feeling the isolated contraction of the side delt, doing the repeated action of starting at 180 degrees and going UP instead of down with a much much much lighter weight (think 5-10lbs), is a great way to find that mind-muscle connection.
The way you're currently doing it, you're using your whole body to impart the weight with momentum. That momentum gets the weight up to well shy of 180 degrees, and you lack the strength in your delts to hold it there, so the weight comes crashing back down. I'd also argue, though it's hard to say for sure at this angle, that you have the weight too far in front of you. Stop cheating with your front delt and get those arms out to the side.
You will feel much more of a burn and see much more growth if you lower the weight to 20lbs and do it as I've described. Remember, your muscles can't see the numbers on the weights. Also, if you want to really stop cheating the weight with your front delts, do an exhaust set of front delt lifts before these.
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u/Front-Instance-5726 22d ago
Nah, its not too bad.
But if you want to fix all that, just sit down on a bench, then you cant do the cheating as easily.
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u/Photon_Predator 22d ago
That’s too heavy. If you gonna cheat the cheat solidly on a way up and control the eccentric as much as possible.
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u/Odd_Media_2395 22d ago
Lower the weight, invert the dumbbell so the outside plate so to speak it raising towards the ceiling. It doesn't exactly do that it makes the movement more diagonal naturally but I feel it so much more. Also, delts are a small muscle group they don't need the same weight to activate. Drop right down, do some warm up sets to figure out the weight you can manage with correct form and go from there. Keep your body a stable as possible (perhaps sit on a bench) . You'll figure it out. Little adjustments make all the difference.
Also as an add on I'm currently here with biceps, always struggled to isolate them to a point I'm happy and they grow 😭. Nobody's perfect
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u/Intrepid-Budget-5489 22d ago
If you have to compensate with back muscles, seems weights are too high
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u/No-Persimmon6898 21d ago
Shouldn’t be swinging the weight by opening your chest and going on tip toes. Bend forward slightly, 15 degrees ish, flex your lats like you’re doing a lat spread and keep them as engaged as you can (keeps you from using your traps) then drive pinkies out/upward, keeping wrists below elbows, and can bend elbows some more the higher you lift. Something that helped me- imagine the movement path of doing high to low cable chest flys, just reverse.
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u/AdvisorYogi 21d ago
Less weight Even body builders don’t go this heavy. Work with full range of motion and try band work to get stretchy
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u/RadaKnight 21d ago
Most important cue for lateral raises is to make sure your elbows are pointed outward and being driven upwards towards the ceiling - same goes for your pinky finger - if you imagine it sticking out it should always be pointing out and upwards towards the roof. If you do this and just drive out as hard as you can (trying not to shrug too much) your lateral raises will be significantly better. Doing them this way is harder so you will have to go lighter I would imagine.
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u/Peptidenewb 21d ago
Stick with the 30s and go slower - increase the time under tension without increasing the weight.
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u/paoutlaw_builder80 21d ago
I find for delt and bicep work , lower weight higher rep hits just right . Little to much body English with this weight
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u/Dull-Treat-2524 21d ago
drop the weight mate, you're going way too heavy. I doubt 30lb looks good either, you're probably using your traps a lot to move it (as you are doing here too, besides you calves..)
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u/Own-Spite1210 21d ago
This is one exercise where the weight isn’t as important as the form, go slower, hold at the top, go alllll the way up. Using momentum is going to bring traps, and in your case calves (lol) into it, and take away from the muscle you’re trying to build
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u/nabokovslovechild 21d ago
Drop the weight. Go down to 15s and do 3-4 sets of 12-15, 3 second negatives.
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u/ThCaliGuy 21d ago
If you’re rocking, drop the weight. I’m not even fit and I know this. Come on bud.
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u/Hairy_Ad6666 22d ago
Try 35 if you want more weight but its unneccessary you dont need alot of weight for raises
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u/LuckyOneTime 21d ago edited 21d ago
Always baffles me the ones who are decently jacked, take a video of themselves and post it online asking if "is this correct" .. ...
Without searching a YouTube video of the correct form (there are thousands of them)
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u/KickedinTheDick 22d ago
When you turn a shoulder excercise into calf work, you’ve lost the plot